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Be Intentional. Sunday Sit-downs & Reducing Stress

I know it can feel like we don't have a lot of control these days. There is so much going on in our lives and the world at large, it can feel pretty daunting.

I see and hear a lot of people struggling, battling, and burning themselves out to “just get through the day”. You hear it all the time. From family, friends, neighbors, colleagues etc. You ask, “How are you?! It’s been so long!” And they reply, “Oh, you know! Just making it through the day! Taking it one day at a time!” And the next day, someone is asking you how you are, and you are saying the same thing back to them.

“Just getting through the day"?

Let's be real. No one wants to live like that.

No one.

We want to be happy and fulfilled, yet struggling has become the norm. Complaining about the government, adulting, parenting, terrible bosses… it's become a daily pastime, and I’ve got to drop some real talk – complaining isn’t going to solve your problems, or make the world a better place.

It is possible though, to kill two birds with one stone. Not that I’m into killing birds, but you know what I mean. It’s a BOGO. A two-for-your-money type of deal.

And it starts with US! It starts with being so committed to your growth that you can say “no” without hesitation or guilt to all the things that don’t matter, or aren’t in your best interest, and “yes” to all the things that will actually make a difference in your life.

It starts with being intentional. I’m a definition geek, so while the actual definition of intentional is, “done on purpose; deliberate”, I like to add on some of my own flair. To me, being intentional means being MINDFUL. It means pausing, thinking, and reflecting on what you are hoping to accomplish before you take action. It’s not just thinking about something once, but perhaps keeping something at the forefront of your mind and making that (pause, think, reflect, act) process a new habit.

I truly think that being intentional with the smallest of things can make a big difference in both your personal life and the world.

A practice that has really helped reduce stress in my life is being intentional about my time. Each Sunday, I sit down and review my calendar/planner. I look at what’s happening for the week, decide on meals, make any necessary revisions, and plug in workouts, selfcare and anything else I want to do (time with friends, networking etc).

I take that time to think about my goals, what I want to accomplish that coming week, and pencil in actions I know are going to bring me closer to my desired end result. I also take a peek at the next couple weeks or month, give myself time to absorb it all, and ask myself if I am taking on too much. This allows me to really stay connected to what I am doing each day, week, and month.

This practice has become my staple “Sunday Sit-down” and it’s changed my life.

I am no longer winging it, or flying by the seat of my pants, and freaking the f*ck out when the sh*t hits the fan. Life can be complex. There are a lot of moving parts and things don’t always work out the way we intend; but if we aren’t being intentional and taking the necessary actions to support what we want, can we really be mad that things crashed and burned that day/week/month/year?

No. No, we cannot. We call this taking radical responsibility. Coupled with intention and commitment, you are unstoppable!

Grab a hot cup of tea, find a quiet nook (lock your door if necessary), and dedicate 30 minutes every Sunday to reviewing and planning your week ahead. What do you want to happen? How do you want things to go for you? How do you want to feel each day, and at the end of the week?

Trust me! You will feel better, sleep better, and the days will do by smoother!

Let me know how it all works out! I’m here for you! I’m in your corner.

Keep Shining & Much Love,



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